You start your weekend with a stressful event, whether it was a reprimand from your boss on Friday or an emotional phone call from your mom. Before you know it, you’re waist-deep in a pint of Ben and Jerry’s, and the eating doesn’t stop there. When you wake up the next morning, you feel fat, guilty and disgusted with yourself.

Before you throw in the towel and have a box of donuts for breakfast, take a moment to think about how you can actually start over! You can’t undo all the damage you incurred the night before, but you can make healthy choices for the day ahead. But don’t go overboard: If you’re tempted to skip breakfast in order to make up for the extra calories, remember that forgoing your morning meal will just cause you to overeat later on.

Eat a combination of fat, protein and carbs to fuel your body with a healthy balance of nutrients. Spread peanut butter and honey on whole-grain toast, or sprinkle toasted wheat germ into your low-fat yogurt. At lunch, fill up on a salad packed with veggies and lean protein. Load your bowl with plenty of fresh, colorful fare to make sure your salad isn't making you fat. For dinner, try an entrée with lean protein, such as chicken, and have fruit for dessert to curb your sweet tooth.

Because you may be bloated from last night’s binge, make sure to drink plenty of water throughout the day. In short, make sure that the mistakes of the night before don’t ruin your chances today. Don’t be too hard on yourself if you slip up occasionally, but don’t get into a vicious cycle of always forgiving your pigout either.

To prevent binging in the first place, find other ways to relieve stress. Get your nails done, read a book or play an instrument. After all, a manicure has far fewer calories than a supersize order of French fries, and it’s a lot more flattering on your body too!

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